Brooke Ence Instagram – The Bent-Over Y Raise is a great movement to strengthen your upper back and improve posture.
✅Start Position
• Stand with feet hip-width apart, a slight bend in the knees.
• Hinge at the hips, keeping your back flat and core engaged.
• Let your arms hang straight down, holding light dumbbells (or just using bodyweight if you’re new to the movement.
✅The Movement
• Squeeze your shoulder blades together down and back to set you scaps in the correct position
• With a slight bend in your elbows, raise your arms up into a Y shape.
• Raise your arms above your head, pause for 1 second and then slowly lower back down with control. This is the most important part of this movement.
✅Reps & Tips
• Aim for 3 sets of 12-15 reps with light weights.
• The most important part of this movement is controlling the end range, contracting and controlling at the top of the movement.
• Focus on controlled movement rather than heavy weight.
• Avoid shrugging your shoulders—keep the tension in your mid and upper back.
This move strengthens your lower traps, which help counteract that forward head posture from looking at screens all day. Try adding it to your routine a few times a week, and let me know how it goes! | Posted on 25/Mar/2025 21:54:41
